Health Nuts: Eating Nuts May Be Healthful

You are what you eat. You may think you are a health nut—you eat whole grains and plenty of fruits and vegetables. However, if you avoid nuts because they are high in fat, you may not be as healthy as you can be. Nuts have traditionally received a bad reputation for their high-fat and high-calorie content, especially from people watching their weight. Yet, there are many reasons to include nuts in your diet—one of which is the very fat that made you avoid them.

Get Your Nut Nutrition

Nuts contain mostly “good,” unsaturated fat—the type that is believed to help improve heart health. Most Americans consume too much “bad,” saturated fat, which is found mostly in meats and high-fat dairy products. Research has shown that reducing saturated fat and increasing unsaturated fat can lower “bad” LDL
cholesterol
levels.

There are two types of unsaturated fat: monounsaturated and polyunsaturated. Nuts contain both types of unsaturated fat and only small amounts of saturated fat, in varying amounts depending on the type of nut. Some research suggests that one type of polyunsaturated fat, called omega-3 fatty acids, may offer benefits like a reduced risk of heart disease. Walnuts, almonds, and other nuts contain omega-3 fatty acids.

This table shows the calories, protein, and fat in a 1-ounce serving (28 grams) of nuts.

Nut

Calories

Protein

Total Fat
Grams(g)

Saturated Fat
Grams (g)

Monounsaturated Fat
Grams(g)

Polyunsatured Fat
Grams(g)

Almonds

160

6

14

1

9

3.5

Brazil nuts

190

4

19

4.5

7

7

Cashews

160

4

13

3

8

2

Hazelnuts

180

4

17

1.5

13

2

Macadamias

200

2

22

3.5

17

0.5

Pecans

200

3

20

2

12

6

Pine Nuts

190

4

20

1.5

5.5

10

Pistachios

160

6

13

1.5

7

4

Walnuts

190

4

18

1.5

2.5

13

Source: Nut Health

Protein

As the above table shows, nuts are a great source of protein. Nuts are also rich in one amino acid (a building-block of protein) called
arginine, which may be linked to heart health benefits.

Vitamin E

Vitamin E
is an antioxidant that is important for normal development of nerves and cells in the lungs and blood. Nuts like peanuts and almonds can help you to reach your dietary requirement of vitamin E.

Other Nutrients in Nuts

Nuts contain many other nutrients, such as:

Potassium—For example, one ounce of almonds has 208 milligrams of potassium, a mineral needed for organ proper function.

Selenium—Brazil nuts have an especially high amount of the mineral selenium, which acts as an antioxidant.

Folate—Nuts like walnuts have this B vitamin, which plays a role in reducing the risk of neural tube birth defects in babies.

Plant sterols—Plant sterols, found in peanuts, may help to reduce cholesterol levels.

Make Room for Nuts

Of course, while nuts have many benefits, you still need to make room for them in your diet by cutting down on calories from other foods or drinks. Check out these 10 foods and drinks you could skip today to make way for an ounce (a small handful) of nuts.

Each serving listed is approximately 180 calories, the amount in one ounce of nuts.

9 restaurant-style tortilla chips

1-½ chewy chocolate-chip granola bars

14 ounces of soda or beer

1 package of 6 cheese and crackers

1/3 cup ice cream

10 ounces of Fresh Samantha fruit juice smoothie

18 Baked Lays potato chips

¾ of a package of plain M&M’s

Six ounces of a 10-ounce café mocha

1-¼ Nutri-Grain cereal bar, strawberry

Add Nuts to Your Diet

Nuts are easy. They do not require cooking or preparing. They are portable and even found in vending machines. And they go well with everything—from salads to desserts.
Here are some ways to make your meals nuttier:

Add nuts to your morning meal.

Make an easy batch of homemade granola bars with oats, cheerios, peanut butter, and dried fruit. Grab and go.

Try whipping up an almond smoothie. Put a handful of nuts in a blender with some milk, ice, vanilla or almond extract, and a sweetener of your choice (maple syrup, honey, brown sugar, etc). Blend well. Make it thick, freeze it, and eat it like ice cream.

Revision Information

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.